Week 1 of 8
Find your starting point
Meet the routine, prepare your space and try your first session when you are ready.
Go to the videoYour exercises.
In each session
- Mini squats — 2 sets of 10
- Reverse steps — 2 sets of 10 per leg
- Farmer’s carry — 2 walks, counting to 10 each time
- Shoulder presses — 2 sets of 10
- Bent-over rows — 2 sets of 10
- Triceps extensions — 2 sets of 10
- Biceps curls — 2 sets of 10
- Standing pull-downs with knee lifts — 2 sets of 10 per side
- Figure-eight reaches — 2 sets of 10 per side
From yes2next’s complete routine. Use the video for setup, form and pace.
Follow the full session.
About 28 minutes · Including warm-up and cool-down
Your weekly plan
- Follow the routine twice this week, on separate days.
- Allow about 28 minutes each time, including the warm-up and cool-down.
- Rest between sets as shown in the video. Pause for more rest when you need it.
Session notes & original guidance
Session 1 · your current routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsSession 2 · return to the same routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsThis week’s focus.
Take your time. Repeat this week whenever useful.
- Preview the complete yes2next session and read its original description. It uses standing movements; decide whether that setup suits you before joining in.
- Clear a comfortable space and set out your equipment. The creator shows dumbbells and allows household alternatives or starting without weights to learn the moves.
- Choose two separated days that fit your week, consistent with the creator's introductory guidance and CDC recommendations. Follow the original session instructions; repeating this week is welcome.
Before you move on.
What everyday activity would you like to feel more capable doing? What, if anything, made starting difficult?
Return to this week whenever useful. Week 2 helps you make the same routine familiar.
A little extra support.
Come back to these whenever you need them.
Movement demonstrations
These demonstrations support learning. Follow the original session for its exercise choices and instructions.
Optional reading & learning
Understand why strength training is worth considering
Read the short guide before or after your first session. You do not need to master the science to begin.
Open the guideThis is Sturdy's editorial starting guide around an independent yes2next session, not a clinically tested or professionally reviewed Sturdy program. Follow the original creator's complete instructions, suitability guidance and precautions. Week numbers track the guide, not readiness for increased resistance. The optional Growing Stronger booklet is a historical publication, linked intact as a reference.